Tips for Better Sleep for Your Growing Kids

January 29, 2026

Contributed by: Candis Platt-Houston, MD / Pediatrics

One of the most important ways parents can help their kids grow up healthy is by making sure their kids get good-quality, safe sleep. Kids need high-quality sleep to support their growth, brain development, mood and ability to learn.

“Sleep is important for our physical and mental health. Our bodies need rest time, and many kids don’t get enough sleep. It’s important for parents to prioritize sleep,” said Candis Platt-Houston, MD, division director of General Pediatrics, Vice Chair of Operations for Pediatrics and a pediatrician at The MetroHealth System. “Research shows that good sleep is linked to better health, good emotional regulation, the ability to learn and pay attention, and overall quality of life.”

Here are some important rules for helping kids of all ages get good – and safe – night’s sleep.

Babies

For the first year of life, safe sleep is key.  Sleep-related deaths peak between 3 and 5 months of age but can occur up to 12 months of age and most of these deaths are preventable.

Remember your ABCDs. Babies should sleep Alone (including no blankets or pillows), on their Backs, in a Crib or Pack and Play. Don’t smoke around babies because it can lead to health issues.

Room share but don’t bed share. For the first 6 to 12 months of life, the American Academy of Pediatrics recommends that babies sleep in the same room as parents, but not the same bed.

Put them to bed sleepy but not asleep. Feed them, burp them and rock them until they’re drowsy. When parents put babies to bed completely asleep, they wake up expecting to be held. Everyone sleeps better when babies learn to fall asleep on their own.

Here are other important reminders for safe sleep:

• Don’t use pillows and blankets – especially weighted blankets. They are a smothering hazard for babies.
• It’s ok to use a pacifier once breastfeeding is established. Studies show that using a pacifier helps prevent sleep-related deaths.
• Swaddling helps babies sleep and is safe to do until they start to roll over usually between 3 to 4 months of age.
• Make sure the house isn’t overheated – keep it in a range of 68 degrees to 72 degrees.
• Always sleep babies on a flat surface. Avoid anything with an incline, like car seats and swings, which can cause the baby’s chin to go down and block their airway.
• When babies start pulling themselves to standing, it’s time to lower the mattress so they can’t fall out

Toddlers

Toddlers should stay in their cribs for as long possible. Once they can climb out, toddlers need to sleep in a toddler bed or a mattress on the floor.

It’s a good time to establish a solid bedtime routine: bath, brushing teeth and a book. A consistent bedtime – even on weekends – keeps toddlers on schedule. They need about 11 hours of sleep at this age, including naps.

Here are other important reminders for safe sleep:

• • After toddlers are out of the crib, make sure their rooms are child proofed. Place a safety gate at their bedroom door so they can’t get out and roam the house.
  • It’s tempting to let toddlers sleep with you when they get out of bed but resist the urge. Their beds are the safest place for them to be.
  • Toddlers shouldn’t have more than 1 hour of screentime a day.
  • Screens should be put away 2 hours before bedtime so toddlers’ brains can start preparing for sleep.

Grade-schoolers

School-aged kids still need at least 9 to 10 hours of sleep a night – even on weekends.

Screens play a big role in interrupting sleep at this age. Grade-schoolers shouldn’t have more than 2 hours of screentime outside of schoolwork. Electronics should be charged outside of their bedrooms. Setting these boundaries in grade school makes it easier to reinforce them in middle school and high school.

Here are other tips for good sleep:

• • Bedrooms should be for sleep only, not stressful or stimulating things.
    • If possible, have them do homework at the kitchen table.
  • Don’t have TVs and LED string lights in bedrooms. They can keep their brains switched on while kids are trying to rest.
  • If kids have trouble falling asleep, try playing soft, soothing sounds like sleep music or nature sounds.

Teens

Teens are often so busy, and it can be difficult for them to get enough sleep, but they still need 8 to 10 hours a night.

A lack of sleep can affect teens’ mood, behavior, school performance and ability to focus – something that’s especially important for new drivers

Dr. Platt-Houston said that electronic devices are the number 1 reason teens stay up too late. “Set boundaries early with devices because teens don’t want you to take them out of their bedroom,” she said. “When you calculate how much time teens spend on their screens, there is extra time in there to sleep better. Parents need to help them peel back that time so they can get more sleep time.”

Here are other tips for good sleep in the teen years:

• Naps are ok, but teens should keep them to about an hour, so it doesn’t interfere with their sleep.
• Avoid eating two hours before bed.
• Don’t have TVs and LED string lights in bedrooms. They can keep their brains switched on while teens are trying to rest.

Is your little one having issues with sleep?

MetroHealth’s Children’s Health Team is here to help. To schedule an appointment, call 216-778-2222 or schedule online using MyChart.